Who doesn’t love chutneys? They serve as the perfect accompaniment with Indian meals, and let’s just say, they are a staple we can’t do without! But that’s only if you consume those that are made from fresh ingredients and contain no preservatives. There are some healthy chutney varieties that contain antioxidant-rich veggies and pack a punch like no other!
Now that we’ve got you salivating, it’s time to tell you about these finger-licking good and healthy chutneys, courtesy Delhi-based nutritionist Parul Malhotra Bahl to tell us all. Ready to know?
A delicious combination of tomato, garlic, green onions, and chilies — this versatile chutney is not just tasty, but is also packed with various health benefits. It can be had with Indian, Italian, Chinese as well as continental food.
“Tangy tomatoes, known for their antioxidant and anti-inflammatory properties, are a rich source of vitamins C, K, and folate. This makes them extremely beneficial for your hair, skin, inflammatory conditions, and heart conditions, etc,” she adds.
Garlic, as a herb, adds both flavour and health benefits to this chutney. It has blood thinning properties and has been proven to reduce bad cholesterol. The active ingredient allicin in garlic aids in lowering blood pressure.
A flavourful concoction that includes mint and coriander, with raw mangoes, has quite a few health benefits to offer. Mint is cooling in nature and has digestive properties that help to fight indigestion issues.
“Raw mangoes are high in vitamin C, calcium, and magnesium, and this helps to release toxins from the body. They also help in boosting cardiovascular health.
Overall, the chutney is a great source of fibre, and acts as a perfect dip or spread with many cuisines,” shares Bahl.
A sweet and sour chutney that will tantalize your taste buds and make your mouth water. Both tamarind and dates have potent health benefits, which is why this chutney is equally nourishing.
“Sweet and sour tamarind is very nutritious and contains magnesium, potassium, and Vitamin C, etc. It helps boost immunity, lowers blood cholesterol and blood pressure, and is great for skin and hair. Dates are a great source of iron, rich in antioxidants and brilliant energy boosters,” says Bahl.
You could add cumin powder, black salt, and red chili powder to add more flavour, and boost its digestive properties.
A simple blend of sesame seeds with coriander, black salt, lemon juice, hing, and green chilies, this healthy chutney can be served as a nutty side dish with rotis, bhakris, parathas, and sandwiches. Along with flavour, sesame chutney has a number of health benefits to offer.
“Sesame seeds are rich in plant protein, vitamins, minerals, fibre, and antioxidants. To add to that, they have anti-inflammatory, antioxidant and even anti-aging properties. They also help fight cholesterol, high blood sugar, and even infections in the body,” shares Bahl.
Try out this delicious chutney made from roasted peanuts, onions, green chilies, cumin, garlic and black salt. Bahl says that this one is a little high in calories, due to peanuts, but is a gluten-free and vegan chutney packed with plant-based protein.
“Peanuts are an active source of healthy fats. They also contain a decent amount of plant protein. As these are full of antioxidants, they are known to maintain blood pressure and blood sugar in control,” adds Bahl.
A word of caution: Even excess healthy food is not good for you. Have one to two
tablespoons of any chutney to receive their benefits.
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